In last week’s Impetus, we talked ways that we all can use preventative measures to Be Healthy by Choice. For this and the next few weeks, we will talk about simple ways we can support our immune systems. For this and the next few weeks, we will talk about simple ways we can support our immune system.

Let’s start with food. There are foods that support and some that have detrimental effects on our immune efficiency.

If you eat a lot of foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be reducing your body's ability to ward off disease.

Foods and drinks that compromise your immune system include:

Processed foods
Foods and drinks high in sugar
Refined carbohydrates
Alcoholic beverages

Eating or drinking too much sugar curbs immune system cells. This effect lasts for at least a few hours after downing a couple of sugary drinks or eating high sugar content foods. Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc.

Ten foods that support your immune system.

1. Unsalted Almonds are rich in vitamin E, which research suggests is important for maintaining the immune system, particularly as we get older. Vitamin E is an antioxidant that our immune system needs to function properly.

2. Bell Peppers contain more vitamin C than citrus fruits as well as beta-carotene for healthy skin. Vitamin C is important for our body to form antibodies to help it fight disease.

3. Broccoli is a great immune-boosting vegetable rich in antioxidants, vitamins A, C, E (and) potassium.

4. Citrus fruits such as clementines, lemons, limes, oranges, and grapefruit are good sources for Vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

5. Dark, leafy greens such as arugula, kale, and spinach are good sources of beta carotene, which is associated with reducing inflammation and increasing disease-fighting cells, which help support your immunity.

6. Garlic contains compounds that naturally act to destroy bacteria and infection, which helps support your immune system. Research suggests that consuming garlic may help reduce the risk of becoming sick and staying ill. Allin in garlic boosts the disease-fighting response of some types of white blood cells in the body when they encounter viruses,

7. Medicinal Mushrooms are used worldwide to fight cancer and enhance and modulate the immune response. Certain species act as immune stimulators by raising cancer- and virus-fighting T Cells and Natural Killer Cells and prolonging the life of white blood cells, improving the resolution of infections.

8. Kiwi fruit is naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection

9. Barley Grass is naturally high in many key nutrients that help to support the immune system, such as vitamins, minerals, amino acids, antioxidants, and enzymes. Alongside other immune-supporting vitamins and minerals, Barley Grass is high in arginine, an essential amino acid for both innate and adaptive immune systems. It serves as a physiological substrate for enzymes and a regulatory molecule for creating antibodies.

10. Green Tea is high in flavonoids exhibit high biological activity and display antioxidant, anti-inflammatory and antiallergic properties. High in epigallocatechin gallate (EGCG) a powerful antioxidant. EGCG has been shown to enhance immune function.

The Nikken Wellness Home contains many of these immune support foods within the Nikken Wellness supplements. On our next Healthy by Choice class, we will be talking about Nikken’s Kenzen Ten4®. A great tasting matcha green tea beverage made with USDA certified organic ingredients. Made from ceremonial grade (the highest) matcha green tea, brown rice solids, kiwi fruit and stevia leaf extract this beverage can be consumed either as a hot or cold beverage for extra energy and focus. A side benefit of this delicious drink is its immune system support.

Matcha green tea boosts the immune system due to its high antioxidant content, particularly Epigallocatechin Gallate (EGCG) which assists your body's production of T-Cells to reduce inflammation and fight pathogens. This makes matcha green tea powder a great immune system booster. New Zealand kiwi is the most nutrient-dense of the superfruits containing folate, potassium, vitamin K, and vitamin C for immune support.

Our next Healthy by Choice class will be on Tuesday, March 31st at 6 pm PDT. We will be discussing ways to support our immune systems. To join the broadcast click this link and follow the prompts www.theroyalalliance.com/live, see you on Tuesday.